It doesn’t matter what gender you are, building a firm and shapely backside is a common fitness goal for many people.
Strong glutes help support the lower back during lifting and help prevent knee injuries.
Post-COVID, more and more people are still choosing to work out at home.
So with that in mind, here are 10 effective glute-building exercises you can do at home using just your body weight.
Let’s get started on shaping those strong glutes!
1. Single-Leg Glute Bridge
To start with, we’ve got single-leg glute bridges.
This exercise not only focuses on the glutes but also engages the hamstrings and hips, making it a well-rounded choice.
For individuals dealing with ACL injuries, single-leg bridges can be particularly beneficial in strengthening the ACL.
Begin by lying down, ensuring you have a comfortable surface like a workout mat.
Keep your arms by your sides and bend your knees. Extend one leg outward at a 45-degree angle.
Initiate the movement by lifting your buttocks and lower body using the leg remaining on the ground, ensuring the foot maintains contact with the ground throughout.
Alternate legs and repeat the exercise to work both sides evenly.
2. Squat Jumps
Squat jumps are a great exercise for building your glutes and improving explosiveness.
They also work your quads, hamstrings, and calves, enhancing knee and ankle strength. This movement mimics natural actions, offering practical benefits too.
To perform squat jumps, start with your legs hip-distance apart or slightly wider, following the initial squat motion.
Aim for a 90-degree knee bend before jumping explosively. Use your arms to propel yourself upward for a higher jump, avoiding static arm movements.
3. Lateral or Side Lunges
Side lunges provide the benefits of traditional lunges while focusing a bit more on knee health and glute strength.
Finding your rhythm may be challenging initially, but with practice, it becomes easier.
Start by standing with hands together and shifting your weight to one leg. Extend the other leg as far as possible.
Repeat at least 10 times on each side for a beneficial yet challenging exercise.
4. Bulgarian Split Squat Variations
Bulgarian split squats are a key exercise for working your glutes, and you can easily do them at home without weights.
If you want to add resistance, get creative with household items like water bottles or books. Anything that will add some extra weight to your workout.
This exercise effectively targets your quads, glutes, and hamstrings as an isolation movement.
All you need is your body weight, an elevated surface like a bench, and optional weights.
Place one leg on an elevated surface like a sofa, chair or bench and perform the squats, keeping your body straight.
Leaning forward will start to engage your lower back rather than your glutes so be careful with your form.
5. Glute Kickbacks (Donkey Kicks)
Performing donkey kicks may sound funny, but once you start, it’s serious business.
This exercise works wonders for your glutes if done correctly. Mastering the technique might be challenging initially, but the results are worth it.
Begin on all fours, engaging your core muscles.
Lift one leg backward and upward towards the ceiling while keeping your body stable.
Focus on feeling the burn in your glutes and hips while maintaining balance. Once you finish a set, switch to the other leg.
6. Glute Bridges
Glute bridges have long been a popular exercise for achieving a toned and strong butt.
Similar to barbell hip thrusts but without weights, this exercise is performed on the floor to target the glute muscles effectively.
This exercise is good for ACL recovery in the same way as a single-leg glute bridge exercise.
Begin by lying on your back and bending your knees, then lift your buttocks off the ground.
To enhance comfort, position your heels slightly away from your body.
Aim to raise your buttocks as high as you can while keeping your lower back straight at the top.
7. One-Legged Deadlifts
Deadlifts are a staple in gym routines, but for home workouts, consider using the single-leg deadlift.
This exercise doesn’t require equipment and targets your entire backside.
It also doubles up as a stretching routine, though finding your balance can be tricky.
To perform it, stand up straight, lean forward.
Lift one leg while keeping it straight, touch the ground with your fingers, then return to standing position.
Add in a dumbbell or kettlebell for extra resistance.
8. Butterfly Glute-Bridge
If you’re up for a challenge, this exercise can really help strengthen your glutes. It’s excellent for opening up your hips and working those butt muscles.
While it may seem tough at first due to flexibility requirements, with practice, you’ll master it.
To begin, lie down and position your legs in a butterfly shape.
Lift your hips off the ground as high as possible, and you’ll feel the burn in your glutes and hips soon enough.
9. Step-Ups
Why not make use of your home environment by finding an elevated surface like a chair, stairs or a garden wall?
This exercise mimics step-climbing but allows you to adjust the difficulty level based on the height of the surface.
The higher the surface, the more challenging it becomes, giving your glutes a good workout and leaving them pleasantly sore the next day.
10. Side-Lying Clamshells
The final exercise is a more gentle one known as clamshells.
While it’s great for opening up your hips, it also provides a good challenge for your glutes and legs.
Lie on your side with slightly bent knees, resembling a sleeping position.
Lift your top knee towards the ceiling while keeping the bottom knee on the ground.
It may seem easy at first, but you’ll definitely feel the burn with extended repetitions.
Summary: Top 10 Exercises for Strengthening Your Glutes
There you go – the top 10 glute exercises for you to try out. We hope you found the article helpful.
Feel free to share it and let us know your thoughts.
Getting an effective bodyweight exercise to target your glutes can be difficult, but not impossible.
You can use simple equipment like water bottles or resistance bands if available to increase the resistance in the exercises.
But remember, you don’t need a home gym to stay active and engage those glute muscles!
